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Month 1: Foundation & Conditioning

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2 athletes joined

Program Description

Gain strength & get leaner

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2024 07:24
  • Last Edited
    Jun 18, 2025 10:44

Summary

Kickstart your fitness journey with the "Month 1: Foundation & Conditioning" program, designed to build a solid strength base over four weeks. With daily workouts focused on both upper and lower body strength, you'll engage in a variety of exercises like barbell squats, dumbbell presses, and lunges to enhance your muscle endurance and conditioning. This comprehensive program requires a full gym setup, ensuring you have access to all the equipment needed to maximize your gains. Embrace the challenge, and lay the groundwork for your future fitness success!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Quadriceps
11.8%
Hamstrings
8.7%
Chest
8.4%
Triceps
8.1%
Front Delts
8.1%
Upper Back
7.6%
Biceps
6.2%
Abs
5.8%
Calves
4.8%
Middle Delts
4.8%
Lats
4.4%
Other
2.4%
Rear Delts
1.9%
Lower Back
1.6%
Adductors
1.3%
Forearms
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Clean Deadlift
4
8 reps
RPE 7
3
Lunge (Barbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 6.5
5
Standing Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Dumbbell Row
4
10 reps
RPE 7
5
Hammer Curl
3
12 reps
RPE 6
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
12 reps
RPE 7
2
Kettlebell Swing
4
15 reps
RPE 7
3
Mountain Climber
4
30 secs
RPE 7
4
Push Up
4
15 reps
RPE 7
5
Plank
4
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
12 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6.5
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Standing Calf Raise
4
15 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@7
2
Clean Deadlift
4 Sets
8 Reps
@7
3
Lunge (Barbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
12 Reps
@6.5
5
Standing Calf Raise
4 Sets
15 Reps
@6
Day 3
No exercises added to this day
Day 2
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
10 Reps
@7
4
Dumbbell Row
4 Sets
10 Reps
@7
5
Hammer Curl
3 Sets
12 Reps
@6
Day 4
1
Burpee
4 Sets
12 Reps
@7
2
Kettlebell Swing
4 Sets
15 Reps
@7
3
Mountain Climber
4 Sets
30 secs
@7
4
Push Up
4 Sets
15 Reps
@7
5
Plank
4 Sets
1 mins
@6
Day 5
No exercises added to this day
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
12 Reps
@7
3
Face Pull
3 Sets
15 Reps
@6
4
Dip (Bodyweight)
3 Sets
12 Reps
@7
5
Hammer Curl
4 Sets
12 Reps
@7
Day 7
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@6.5
4
Glute Bridge (Barbell)
3 Sets
15 Reps
@6
5
Standing Calf Raise
4 Sets
15 Reps
@6